Thank goodness spring is here! As I'm sure you would agree, it is time for winter to move on over and make way for some beautiful warm spring days.
Winter in early childhood centres is often overrun with runny noses and more bugs than one person should be allowed to catch in 1 lifetime! So let's nourish those little tummies with a delicious creamy coconut chicken recipe that's always a favourite in our house.
CREAMY COCONUT CHICKENServes 452kg chicken thighs (diced)
2 tbsp coconut oil
1 onion finely diced
1 tbsp crushed garlic
1 bunch fresh thyme
3 sweet potatoes (peeled and diced)
6 carrots (peeled and diced)
1 cauliflower (diced)
2 broccoli (finely diced - best done in the food processor)
3 tins coconut cream
4 cups chicken stock
3 tbsp fish sauce (make sure it doesn't contain wheat)
3 cups frozen peas
5 cups brown rice (soaked overnight)
- Drain and rinse rice. Cook rice as per packet instructions.
- Place the coconut oil in a large pot. Once melted, add the onion, thyme and garlic and stir for 1 minute.
- Add the chicken thighs and cook over a medium heat until browned evenly.
- Add all vegetables (except the peas). Add the coconut cream and chicken stock.
- Bring to the boil then reduce to a low simmer for 1 ½ - 2 hours.
- 10 Minutes before serving, add the peas and fish sauce. Season to taste.
- Serve with brown rice
*If you cook this on low for 2 hours, the cauliflower will become very soft and act as a thickener (which is what you want).
I love food. One misconception about people who eat healthy is that we mustn't really like food and that we must be live in a world without flavour. If it's healthy, it must be bland right? Well, in my house that is definitely NOT the case. When people ask me what I do and the conversation inevitably turns to food, the thing I bang on about most is that you can still enjoy the food you love, all you need to do is give it a healthy twist.
This is exactly what I want to share with you today. How you can make a healthy change and enjoy the food you love (so nobody - aka the kids, don't freak out!).
So, I give to you: The Anzac Biscuit. The biscuit that brings back childhood memories of sweet bubbling bicarb goodness. Everyone loves a good old Anzac (yes?!).
The only question you need to ask yourself is this:
Chewy or crunchy?
Anzac Biscuits
2 cups rolled oats
2 cups wholemeal spelt flour
1 cup raparuda sugar
1 1/2 cups desiccated coconut
1 tsp bicarb soda
4 tbsp pure maple syrup
250g butter
1. Preheat oven to 180C. Line a baking tray with baking paper.
2. Place oats, flour, sugar and coconut in a bowl. Mix to combine.
3. Dice the butter and place into a saucepan over a medium heat. Add the maple syrup and stir for 2 minutes or until the butter has melted. Stir in the bicarb.
4. Add the butter to the oat mixture and stir to combine.
5. Roll into balls (about 2 tablespoons), flatten slightly and place on the tray 4cm apart.
6. Place into the oven for about 10 minutes (until slightly golden on top).
7. Once cooled slightly, place on a wire rack to cool completely.
* Rapadura sugar is the pure juice extracted from cane sugar. It has not been heated at high temperatures (like most commercially available sugars). Since it is not highly processed, it has a grainy texture (rather than crystallised) and a slight caramel flavour. However, it is still a sugar and should be used in moderation. Rapadura sugar can be found in most health food stores.
P.S Something exciting is coming.... Do you LOVE your food? Do you want to make a healthy change without sacrificing taste? Do you want to see your family enjoy more wholesome food that is simple and delicious? Do you want someone to guide you step by step to ensure you succeed? I've got the program just for you...it's coming very soon. Register your interest now, and be the first to know more!
CLICK HERE TO REGISTER YOUR INTEREST
With my little girl now in big school, we are into the madness that is - the school lunchbox. This daily activity can be quite stressful if you're busy and/or you have fussy children (that's most of us right?). So, I've created a little something to help get you thinking outside of the 'sandwich box' and adding more wholesome, filling, nutrient dense snacks for your kids.
Now, what makes this even more awesome is that all these recipes are simple and delicious. I personally don't give my daughter anything I wouldn't eat (because who can be bothered making multiple lunches?) so while I pack her lunch, I also make mine and my husbands. If I don't make my lunch then I get too busy and often go without!
Trying to constantly come up with new and exciting lunchbox ideas can be stressful and time consuming and I know we all get caught in the lunchbox rut (vegemite sandwich again?). To help get you get out of this rut, I've created the 'Lunchbox Ninja' which is filled with easy, yummy lunchbox recipes (all tried and tested by myself and my 4 year old...she did reject a few so you can be sure that the ones we've kept are only the best :)
Let's take a sneak peak of whats inside the Lunchbox Ninja:
Want more lunchbox ninja recipes? Click the DOWNLOAD button below to grab your full copy of the LUNCHBOX NINJA: What are your favourite 'go to' lunchbox ideas? Please share below or on our Facebook Page!
P.S Something exciting is coming....do you want to be part of a new project to help you make a LASTING healthy change? Make sure you grab your FREE copy of the LUNCHBOX NINJA and you will be the first to know more!
Tell me, how is your back to school transition going? With shoes to find, kids to clean and lunch boxes to be packed, I never realised it would be so hard to JUST. GET. OUT. THE. DOOR! For us, this is the first time attempting the school morning routine. Our beautiful, energetic, spirited Addison is finally in 'big school' and none of us could be happier (yeah okay, maybe I'm most excited of all).
Today was her first full day at big school and she had an awesome day. Apparently it went something like this:
1. Play with the Mr Potato Heads
2. Have morning tea
3. Play with the Mr Potato Heads
4. Have Lunch
5. Have a rest
6. Play with the Mr Potato Heads
So I guess I'm paying a lot of money for a box of Mr Potato Heads...
I pick her up from school and after getting her daily rundown in the car, she starts with the 'Muuuum, I'm hungry'. Yep, you know what I'm talking about.
So it's 3.30pm by the time I get home, it's about 40 degrees inside, baby Scarlett wants to be fed and I'm 2 days behind in the shopping so theres NO food in the fridge (except that brown apple that keeps making it's way back into the fruit bowl) 'Muuum I'm hungry!'
I needed something quick and that doesn't require any cooking because IT'S 40 DEGREES INSIDE!
Here's what I whipped up:
Cashew Coconut BallsMakes about 15 balls
1 cup raw cashews
1/2 cup desiccated coconut (plus extra for rolling)
1 tbsp coconut oil
1/4 cup coconut milk
1 tbsp pure maple syrup
1 tsp natural vanilla extract
1. Place cashews and coconut into a food processor and blitz until fine.
2. Add all other ingredients and blend until it starts to come together. You can add more coconut milk if needed.
3. Taste to see if it needs any more maple syrup.
4. Form into small balls and roll in desiccated coconut.
5. Store in an airtight container in the fridge for up to 4 days.
My daughter (and I) seriously love these and we always have some variation in the fridge. I would love to hear how you go making them and if they are a winner with your kids. Let me know in the comments below or on our Facebook Page!
We're recently back from a holiday which required super human efforts in organising 2 adults, a 3 1/2 year old and a 4 month old for a whole day of flying. Maybe it was such a mammoth effort due to the fact that I didn't start packing until the day before...anyway, my priorities for flight prep were something like this:
- Pack plenty of snacks to nourish and entertain Miss 3.
- Download movies, games and music onto iPad and iPhones.
- Oh yeah, and pack clothes, toiletries and other essential items.
Why do I give food prep such a high priority when flying? Well, it's not just because I find plane food disgusting (the sickly sweet smell and the way it sits in your gut all sluggish and yuck..) there are many benefits in taking the time to make your own snacks when flying:
- You get to be in control of what goes into your food.
- You save money!
- You can get the kids to help & get excited about the trip.
- You can boost your immune system essential nutrients and avoid those nasty bugs that often come with flying.
- By baking extra, you can freeze and have snacks all ready for when you arrive home tired and with a weeks worth of washing to do!
Sounds awesome, right? And I promise it is so easy to do. Let's look at some yummy snack ideas you can prep ahead for your next trip:
- Coconut and seed balls.
- Carrot sticks, cherry tomatoes, celery sticks.
- Savoury muffins (these are great if you have an early flight and need something for breakfast).
- Variety of fruit.
- Pikelets (so quick and easy to make with just spelt flour, baking powder, 1 egg, vanilla extract and some mashed banana).
I know it's sometimes just to easy to say 'well, we are on holiday's so we can eat whatever we want' but honestly, if you take a little time to be prepared you can enjoy yummy food that is also good for you - without the guilt.
Do you pack food like a crazy person (like me) when flying? If so, what do you pack?
Let me know in the comments below or on our Facebook page.
Okay, so I'm going to be honest here. Recipe creation is not one of my strengths. When I started out on this journey, I thought that I had to be developing new and exciting recipes if I was going to succeed (and everyone else seemed to be doing it so I should be to). I struggled with this for a long time because I felt like a fraud if I did't come up with amazing recipes myself.
My husband was always the 'creative one' in the kitchen. As a matter of fact, he's the one who taught me to cook. Like, really cook. He would just 'wing it' and get all innovative, throwing in this spice and that herb (and honestly, not always tasting too good). And me? I was the one who stuck by a recipe, word for word, ingredient by ingredient. I was too scared to go off the beaten track incase the meal ended up tasting horrible - and I hate it when a recipe doesn't turn out (I LOVE my food).
I honestly tried to develop new recipes but found it stressful and time consuming. At the end of the day there are many others who do this much better than me (see below for my top picks).
And do you know what? It turns out you don't need to create recipes from scratch. Often a little tweaking is all you need. Getting deeper into my whole food way of eating, I discovered that tweaking a recipe is not only essential, it's also super easy.
You may just be starting out in your whole food journey and you're not quite ready to buy new cookbooks, so just use the ones you've already got! Simply swapping out a few key ingredients can make your meal so much healthier.
This to me is what nourishing through whole food is all about. It's not about following strict recipes, it's about educating yourself enough to be able to think about the ingredients and then make the right choices for you and your family. By arming yourself with the knowledge you need to nourish, you can take on any food situation (parties, dinners out etc) and make the right choices for you.
I'm here to help you take this information and begin to make conscious food choices that will not only benefit your family but also the environment and those around you.
If you are a sucker for a good cookbook though (like me), check out my top picks below.
COOKBOOKS I LOVE - Anything by Jude Blereau. I have 3 of her books and use them obsessively! She is an amazing Whole Food Chef with so much passion to educate others in nourishing whole food.
- Jamie's 15 Minute Meals. Or anything Jamie Oliver. While I don't agree with ever ingredient he uses, I love that he is encouraging people to get back into home cooking while making it fun and easy.
- Family Food by Pete Evans. Love these recipes and love the message Pete is spreading about wholesome, sustainable, healing foods.
- Janella's Super Natural Foods by Janella Purcell. Again, lots of delicious, nourishing recipes. Janella is also a qualified Naturopath and knows her stuff!
- Make Peace with Your Plate by Jess Ainscough (The Wellness Warrior). An inspiration read plus amazing, easy to create recipes.
Do you have a favourite nourishing cookbook? Please share in the comments below or on our Facebook Page.
Wow! What a year it's been. I love this time of year. I mean who doesn't, right? Most of us get to take well deserved holidays, spend time with our family and generally celebrate life. What's not to love?
My absolute favourite thing to do this time of year is to reflect on all that I've achieved throughout the year and dream about my hopes and desires for the year ahead.
This year I'm grateful for:
1. All you amazing Nourishers who've joined the Nourished Beginnings community and for the opportunity to help many of you achieve health and wellness for your family.
2. I'm grateful for being able to create awareness of the issue we have with food in our child care centres and that many centres have joined us in raising the bar in child care nutrition.
3. But the thing I'm most grateful for? Being blessed with my beautiful, happy, healthy family.
I encourage you to take this time to congratulate yourself on the positive steps you've made toward greater health. Creating health for your family is no quick fix. You will continue on your food journey for the rest of your life and the impact it has on your health is totally in your hands. As you start to think about 2015 and all the exciting plans you have, think about what your hopes are for the health of your family and what you can do to achieve your health goals.
Ask yourself these questions:
What support do you need to achieve these goals?
What do you need to learn in order to reach that next level?
What tools do you need to help you stay on track?
Remember that the Nourished Beginnings community are here to help you achieve your health goals. We wan't 2015 to be the year that you transform your food story with ease. We have some exciting thing's happening for 2015 to start your year on the path to health and healing and I can't wait to share them with you very soon.
Have a fabulous Christmas and remember to continue to make healthy decisions when celebrating this holiday season (I promise, it is worth saying no to all those lollies for your kids just to avoid the crazy additive meltdown that goes with them!).
Yours in health,
Katie Harding CEO, Nourished Beginnings
Just start. The thing about transforming the way you eat is that there never seems like a good time to start. Life is always too busy.
Make breakfast, feed the kids, do the dishes, do the washing (only 4 loads to do today!), take the kids to the park, make lunch, do the dishes, take an hour to get the kids to sleep, continue with the washing...
With so much going on, do you really have time to think about the food you're eating? Not only are you too busy, you're also confused. With social media playing a major part in how you gather and digest information, you are constantly bombarded with 'the latest and greatest' diet trends. While some of this information can be a great resource, it can also be very confusing when you are just starting on your health food journey.
When you see such diet trends, you might ask yourself:
'Is this the ONE diet that is going to change our lives?'
'Can we really achieve those amazing results?'
'Will my kids actually eat that food?'
'Can I really find the time to do this?'
By the time you've asked all these questions, you've given up before you've even begun because, well it's all just too hard and it probably won't work anyway.
Let me tell you something - everyone starts at the beginning and there will always be someone doing it better than you. You don't need to change everything at once and no one starts out that way but the only way to achieve a healthy change is to start. Start with the things that you can easily control and go from there. And you know what? Starting this way will ensure greater success. Making little changes often will make the transition seem effortless. It will enable you the time needed to listen to your body and and really see those connections in your child's health and behavioural issues.
One of the best ways to get started is to assess you families current diet and relationship to food. There is no point in only making a 'food change' if you don't yet understand your physical and emotional relationship with food. This is key if your family is to sustain any changes. You need to unlock these fundamental beliefs and decide as a family that changing not only the type of food you eat but also your beliefs around food is what will ensure your success.
So, no more excuses right? Even though Christmas is just around the corner, the sooner you get started the better. So if you haven't already, sign up for our mail list and grab your free 'Nourishing Families Handbook' which contains your ready to print family food journals.
I know that writing down what you eat everyday can be a little confronting - I mean, you can't deny what you've had that day if you see it there in black and white! I cannot state enough, the importance of honesty here. Now is not the time to start 'eating healthy' just so it looks good in your journal. Now is the time to be honest with yourself and where your family is at with their relationship with food. After you have completed and assessed your journals then you can start making the changes that are specific to your needs. I promise, this exercise will be a real eye opener for you and once you really see your diet, there is no going back.
Knowledge is power and you have the power to make a change that will forever benefit your family.
Let's talk toddler tantrums. You know, the one where you're at the shops and your child is bright red in the face and screaming as you try and negotiate your way out of it just to make it back to the safety of your car. And all you can feel are those penetrating stares from other shoppers ... not that you would know if they are actually staring because there's no way you're looking anyone in the face right now (but you can feel their judgement burning through the back of your head all the same). This time of year these scenes can become all too frequent, whether at the shops or in the home and w ith Christmas just around the corner and weekends filled with parties, late nights and party food galore, it's no wonder our kids are hyped up and beside themselves with excitement. But just how do you know if your child is experiencing a food related toddler tantrum (FRTT) or just acting their age? Let's look at 3 typical signs your child might be exhibiting if they are having a food related toddler tantrum:1. They complain of a sore stomach shortly after eating 'party food' they wouldn't normally eat such as jelly, fairy bread, coloured icing etc.
2. They are easily upset and quite sensitive even 2-3 days post party.
3. They are quick to cry, scream and lash out when they can normally be reasoned with.While these may seem like normal toddler behaviours, what you are looking for are extremes. Rather than just putting it down to 'just one of those days', it's important to think about what could be causing it so that you can not only handle the situation properly, but also be prepared for future FRTT's. But what do you do if your child is experiencing FRTT's?- The first step is recognising that the behaviour is food related. Food journals are great for documenting food related behavioural issues.
- As hard as it is when you've had the day from hell with a FRTT, it's important to constantly remind yourself that this is the cause of their behaviour. Their behaviour is extreme and not the norm. Try and keep them calm and continue to reason with them.
- Limit stimulation. If possible, keep activities calm and simple until the tantrum passes. Again, this can take a day or two.
- And most importantly - Explain to your child why they are feel they way they do. Sit down with them and explain that we only eat those foods sometimes because they make our bodies feel unwell.
As a health conscious parent myself, I find it hard to let my daughter eat whatever she likes when it comes to parties, knowing how it is going to affect her later. But I'm learning to let go and accept that I can't control everything. All we can do as health conscious parents is educate our children and fill them with nourishing food at home in the hope that they will go on to make healthy choices throughout their lives. After all, it is their journey and your job to guide the way. Have you experienced a FRTT? What do you do when this happens? I would love to hear about your experiences! Please comment on the blog or on our Facebook page.
Disclaimer: The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional health care provider. Katie Harding does not make any representation or warranty (express or implied) as to the accuracy or completeness of the information set out on this page, and shall not have any liability for any misrepresentation (express or implied) contained in, or for any omissions from, the information on this page. This disclaimer of liability applies to any damages or injury whether based upon consumer law, negligence or any other cause of action.
It seems that I've been on a sweet tangent over the last few weeks, sharing with you some of my favourite party sweet treats like caramel crunch popcorn, the ultimate chocolate cake and cherry coconut slice (I hope you've had a chance to try some). So this week we take the sweet-o-meter down a notch as I share with you my version of a good old party pie.
If there's one thing that ALWAYS makes an appearance at a birthday party, it's the party pie. Usually piping hot and dripping in a sweet and salty rich tomato sauce. Delicious? Yes. Healthy? No.
If you are a lover of the party pie, yet would love to avoid all of those processed fats, additives and flavour impersonators then this is the recipe for you!
Again, I stress the point that good food takes time. If you want to change the way your family eats then it will take a little more time than you may be use to. What's wonderful about this though is that you can take this time and spend it with your children. Getting your children into the kitchen will not only be a joyful experience, it will also teach them healthy cooking skills they will have for life. My 3 year old loves nothing more than getting into the kitchen and helping me mix, crack eggs and cut out cute pastry shapes and while she usually creates more mess than anything, it's time we get to spend together having fun and learning to appreciate the effort that goes into cooking good food.
Please don't be afraid to try making your own pastry. I know it can be daunting at first with so many things that can go wrong, but if you persist and continue to make it regularly, it will get easier. And I GUARANTEE you will never ever be sorry that you made your own pastry. Every buttery, crunchy, mouthwatering bite is totally worth it. I promise you that!
The great thing about this recipe is that it can be prepared well ahead of time as they freeze really well. Come party time, you can just pull them out of the freezer the day before and heat in the oven.
By the time I got around to taking photos of the pies, they were mysteriously all gone! Hmm just 1 lonely pie left...
Chicken Party Pies
Makes about 20 party pies
1kg chicken thighs, diced
3 carrots, diced
200g portabello mushrooms
2 cups corn (you can use frozen)
1 red onion
4 sprigs of fresh thyme
2 cups chicken stock
1 1/2 cups milk (I use margaret river organic milk)
4 tbsp spelt flour
1 quantity of shortcrust pastry (see recipe below)
1. Preheat the oven to 180C
2. Heat 2 tbsp olive oil in a pan over medium heat. Add the onion, mushrooms and thyme and sauté for 10 minutes.
3. Add the carrots and a dash of water to the pan. Cover with a lid and simmer on low for 15 minutes or until the carrots have softened.
4. Add the chicken and corn to the pan and cook over a high heat for 15 minutes or until the chicken is nearly cooked.
5. Add the stock, milk and flour to the pan and stir through. Reduce to a simmer and continue to stir until the sauce thickens. Add salt and pepper to taste.
6. Remove from the heat and allow to cook slightly.
7. For younger children, I find that blending the mixture makes the pies easier for them to eat. You can place the mixture into a food processor and pulse a couple of times.
8. Remove pastry from the fridge and roll it out so it is about 5mm thick and cut circles large enough to fill muffin tins (you want the pastry to over fill the tin). Place squares of baking paper into each hole to cover the pastry. Fill with rice and place in the freezer for 15 minutes. (Remember you want enough pastry left to cut out shapes for the top)
9. Remove muffin tins from the freezer and place into the oven for 20 minutes.
10. Remove from the oven and gently remove baking paper and rice.
11. Place muffin tins back into the oven for another 10 minutes.
12. Once the pastry is slightly golden, remove from the oven and fill with your pie mixture.
13. Using the remainder of your pastry, cut out some shapes (stars, flowers etc) and place on top of the pie mixture.
14. Place back into the oven for another 15 minutes or until golden.
Shortcrust Pastry
360g unsalted butter
500g white spelt flour
200ml ice cold water (only use the amount needed)
It is so much easier to make pastry using a food processor. This saves time and effort.
Finely dice the butter and place into a food processor with the flour. Pulse a few times until you see small chunks. Place mixture into a bowl. Slowly add a bit of water at a time, and using a knife, cut through the mixture to combine. Keep adding water until your pastry looks moist yet not overly wet. Bring the pastry together into a ball and wrap in cling wrap. Place in the fridge for 30 minutes.
* This recipe is an adaptation from Jude Blereau's 'Wholefood' cookbook. Jude's books are amazing and I highly recommend them!
* You can make these weeks ahead and freeze.
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